Runners High With Bala

S13EP3(Walk): Winter Walking & Steady State Walking

Coach Bala in this episode of weekly message touches on how to apporoach training in winter, what to do and what to avoid. He also discusses the idea behind nailing a steady state rythm of walking

S13Ep2: Power of Routines and 21 day challenge

Coach Bala talks about the power of forming the right habit and building powerful routines to have a successful training season.
21 days of continuous workout will make the training a habit and building strong routines for sleep, hydration, injury prevention and post workout nutrition will go a long way in nailing your system for acing the training program

RHWB S13: Welcome

Coach Bala welcomes everyone to Season 13 and shares some high level stats on the season and info on next steps

Reflections S12Ep4: Commitment Resilience & HavingFun with Aparna Anand & Raman

Podcaster and Coach Ani chats with 3 senior runners - Aparna, Anand & Raman on how they execute a season of training, what is their approach, how they tackle problems and why they do what they do.. An incredible lesson with a very fun ending!

RHWB S12Ep11: Who is your competition, Why Taper, Why Not full distance training?

In this episode of weekend message, Coach Bala expresses his POV on what it takes to do very well on a Race day.. essentially it boils down to:
1. Clearly understanding who is your competition
2. Taper week, the what and the why..
3. Understanding the peak meso long run distances.

Reflections S12Ep 3: Inspirational Runners

In this Episode of 'Reflections' our inhouse podcaster Sonali takes the opportunity to chat with 3 wonderful experienced RHWB runners - Vandana, Neelima and Shantanu who have inspired a lot with their running journey and attitude for life.
 
Lots of lessons to learn from them..
Check it out!

RHWB S12Ep9: Peak Meso Cycle & Command Performance

In this episode of weekend message, Coach Bala expressed his pride in the runners' progress and emphasized the importance of the upcoming peak mesocycle, which accounts for a significant portion of the total season distance. He also discussed the concept of 'command performance' in the context of running and life, and the importance of nutrition, stretching, and rest during training. Lastly, he announced an upcoming race day, an invitation to a Garba dance evening, and the arrival of T-shirts for the season.
Next steps
Runners to focus on nutrition during peak mesocycle, including pre-run, during-run, and post-run nutrition strategies.
Runners to register for the October 19th race day event and lunch.
Runners to complete the feedback survey for the running program.

RHWB S12Ep8: Welcome the toughest training week for some - RESTWEEK!

Coach Bala talks about the Why, The What and The How to handle this very important portion of the training regimen - The Rest Week.
 
Rest week is an RHWB tradition right from its founding days and can do wonders to a runner if adhered properly.
 
Check it out

RHWB S12Ep7: Long Distance Range and HR control

Coach Bala in this episode of weekend message talks about the intricacies of running beyond 2 hours
 
- The Long Distance Range.
- Energy Pathways - Electrolyte balance
- Temperature control All of it becomes paramount.
 
Finally HR is an output and not an input variable. Controlling HR is about controlling levers that you can control. Check it out!

RHWB S12 Ep6: Pain, Pace and Power

In this weeks training message, Coach Bala talks about 3 Ps - Pain, Pace and Power that needs to be understood and managed for optimal performance
- Pain is a normal part of training as your body strengthens its weakest links; That said, increasing pain during a run signals you to slow down.
- Don't worry about pace now; focus on rhythm and comfort to build aerobic capacity and your pace will improve.
- Power comes from strength training; dedicate time to build muscle fibers to generate the power needed.
- Stay focused, listen to your body, do your strength work, and you will see great results.